by Susan Scanlan | Apr 22, 2022 | distance
WARM-UP (1400 yds) 1 x 400 choice 4 x 75 choice kick on 2:00 2 x 150 tighten up drill 8 x 50 on 1:00#1-2: 12.5 fast + 37.5 moderate#3-4: 25 fast + 25 moderate#5-6: 37.5 fast + 12.5 moderate#7-8: All fast MAIN SET (1900 yds) HR Test: 1 x 200 hard Take your HR... 
by Susan Scanlan | Dec 13, 2021 | 75 Minute Swim
Wednesday, December 15, 2021 Warm-up Option “A” (800 yds) 1 x 400 choice 8 x 50 kick on 1:15 Pre-Set (800 yds) 8 x 50 on :55 at EN-2 pace 4 x 100 on 1:35 at EN-2 pace Main Set (1350 yds) 1 x 400 for time 1 x 200 recovery Four Rounds – stick with the...
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